Bodybuilding Foods and Supplements to Avoid While Pregnant: A Guide

Bodybuilding and pregnant? Good news: You don't have to drop your fitness routine. Unfortunately, you may need to change your diet to accommodate your growing baby.

If you're pregnant, watch out for the following foods and supplements.

Bodybuilding Foods to Avoid While Pregnant

1. Fish: Although eating mackerel or tuna is an excellent way to get in enough protein, it may contain traces of mercury, which may harm the fetus. As a guideline, limit the consumption of tuna or mackerel to six ounces a week. It's best to avoid it altogether, however.

2. Shellfish: Like snacking on oysters or clams? Be careful--raw shellfish may contain traces of vibrio bacteria, which may cause severe diarrhea, vomiting, and cramping. Pregnant women should only consume cooked shellfish to avoid this danger.

3. Eggs: Although egg yolks are excellent for bodybuilding, pregnant women should avoid eating undercooked yolks, which may contain traces of salmonella. Pregnant bodybuilders should stick with well cooked egg dishes to satisfy their fat and protein cravings, such as scrambled eggs or egg omelets.

4. Beef and pork: Beef and pork are excellent sources of fat and protein, but female bodybuilders should make sure that these meats are cooked thoroughly. Rule of thumb: If it's raw, don't eat it. FoodSafety.gov recommends cooking steak to 145 degrees Fahrenheit; pork should be cooked at 160 degrees Fahrenheit.

5. Luncheon meat: Generally, women should avoid eating bodybuilding foods containing luncheon meat, which may contain traces of listeria. It's best to skip luncheon meats altogether while pregnant.

Generally, pregnant women should avoid eating raw or undercooked foods--although these foods may be packed with protein, it may harm your developing baby.

Bodybuilding Supplements to Avoid

Like to intensify your lifting routine with bodybuilding supplements? Here are some supplement ingredients pregnant bodybuilders should avoid:

1. Caffeine: This stimulant drug is dangerous because it can pass through the placenta, affecting your baby's heart rate. In the first trimester, caffeine has also been associated with miscarriage. To stay safe during your pregnancy, avoid bodybuilding supplements that contain more than 200 milligrams of caffeine per daily serving. As a rule of thumb, thermogenic supplements or pre-workout aids usually contain high amounts of caffeine--avoid these supplements when possible.

2. Vitamin A: In moderation, vitamin A isn't harmful, but consuming too much vitamin A can lead to birth defects. The recommended daily amount for pregnant women is 2,565 international units (IU) a day. Some bodybuilding supplements may contain too much vitamin A to help sustain your healthy, pregnant lifestyle. Always read the nutrition label carefully before taking any supplement.

3. Ephedra: Although bodybuilders should not use ephedra in any circumstance, pregnant bodybuilders are strongly urged to avoid supplements containing this ingredient. This is because ephedra can speed up your baby's heart rate and cause uterine contractions.

4. Ginseng: According to the National Institutes of Health (NIH), ginseng has been shown to cause birth defects in animals. Although this does not necessarily indicate it will cause fetal effects in humans, it's better to be safe than sorry. To stay safe, avoid taking any supplements containing Korean ginseng or Panax ginseng.

Generally, women should avoid supplements in general, unless prescribed to them by a healthcare professional. As a word of caution, these are only the most common supplement ingredients that can interact with the fetus--it isn't an exhaustive list.

Sources:

Foodsafety.gov

nlm.nih.gov